Butterfly Pull-ups are a variation of the pull-up popularized by Crossfit, which involves using momentum to converse energy and time to complete more reps in a shorter amount of time.

Thinking of Kipping Pullup like a S-shape where as butterfly pull-up is more of 0-shape pattern. In a butterfly pullup your body moves in a circle pattern and never stops.

Therefore, it is quicker to perform than a kipping pull-up.

In a Crossfit competition where they accept any pull up as long as the chin is above the plane of the bar, that means butterfly pull-ups will allow you to complete the reps faster and easier. to be more competitive.

They are essential to remain competitive in the sport.

The most pull-ups performed in one minute by a woman is 34, however the most butterfly pull-ups performed is over 60 as shown by the video below.

1) Higher Risk of Injury

Butterfly pull-ups require you to drop down from the top of the pull-up. This can be hard on your muscles, joints and connective tissue. In fact, the energy transferred between each rep will be stored in your joints and connective tissue in a similar fashion to a rubber band.

2) Not optimal for strength and hypertrophy

In a butterfly pull-up you’re not slowing and  controlling the eccentric portion which is generally known to be where muscle growth is induced.

Furthermore, there is a lack of mind muscle connection since the you are using a lot of momentum in the butterfly pull-up.

Lastly, the exercise is lower intensity for the target muscles since the butterfly pull-up is essentially a full body workout which also utilized the abs and legs to generate momentum.

Grab the bar.

For a butterfly pullup, we recommend a grip slightly wider than shoulder width.

Using grips, can be helpful as the butterfly pull-ups require a lot turning of the hands that can lead to tears.

Thumb under bar is better otherwise you may fall off the bar and hurt yourself!

Start at a dead hang and get into an arched postion, while pushing your chest in and letting go of the arch, pull up and at the top of the movement, try to roll forward to get back in the arched dead hang position.

Keep your chin up and away from the bar

Get in the rhythm. Timing is key for this exercise, once you get in the rhythm the butterfly pull-ups will feel like a breeze.

Lastly, when doing all this, don't bend your knees!

We understand it may take some practice to get a hang of this exercise. Therefore here are some drils that canbe helpful in helping you learn the cues and motion of the butterfly pulllup.

One-leg Butterfly Pullup

Place a plyobox under the pullup bar. Put one foot on a plyobox, since you have one foot free and one fixed on the plyobox, you can control your upper body with your fixed leg while you use the free leg to mimic the movement pattern.

As discussed in the procs and cons section, the only benefit of this variation is faster reps. Therefore, we only recommend butterfly pull-ups if you are a crossfitter.

Another exception, is if you're feeling bored of your current training and want to incorporate something new.